15 Lightweight Home Exercises To Lose Arm Fat

If you are looking for ways to lose arm fat in a hassle-free manner then try the following 15 exercises that you can practice at home and get excellent results.

  1. Arm Circles (Warm-up)
Arm Circles

Steps:

• Stand straight and raise your hands laterally

• Start moving your hands first in clockwise and then anticlockwise motion but without bending your elbows

• Do 10 reps of each direction and complete 3 sets of 10 reps

  1. Wall Push-ups
Wall Push-ups

Steps:

• Stand before a wall at an arm’s length and place your hands on the wall

• Keep your hands shoulder-width apart and legs stationary to start the push

• Push your body towards the wall by bending your elbows and then come back

• Do 3 sets of 10 reps each

  1. Push-ups
Push-ups

Steps:

• Lied down on a mat and raise your body on your palms and toes

• Keep your hands shoulder-width apart and legs slightly wider than your hips

• Push the body down with the force of your elbows but prevent touching the mat and then come back to the first position

• Keep your neck, spine, and legs in a straight line while doing the push-ups and do 3 sets of 8-10 reps each

  1. Tricep Dips
Tricep Dips

Steps:

• Take a bench and sit with your back towards the bench

• Flex your knees with your feet flat on the ground and extend your arms backward to hold the bench

• Raise your hips and take two steps forward to balance your body

• Lower your hips but don’t touch the mat and raise your hips again when you are about to touch the mat

• Do 3 sets of 10 reps each

  1. Inchworm

Steps:

Inchworm

• Stand straight with your feet closed and bend down to touch your feet without bending your knees

• Now start moving your hands forwards without flexing your knees and continue until you reach a plank position

• Start moving towards your hands and stop when your feet touch your hands and do 3 sets

  1. Floor Dips
Floor Dips

Steps:

• Sit on a mat with your knees flexed and feet firmly placed on the floor

• Take your arms and put your palms flat with fingers pointed towards your hips on the floor

• Lift your body until your arms are fully extended and then come back but don’t touch the floor

• Complete one set of 10 reps and do 3 sets

  1. Plank Up-Downs
Plank Up-Downs

Steps:

• Come down on your hands with your palms flat on the ground and taking all the weight

• Stretch your legs backward and keep your head straight to bring your neck, spine, hips, and legs in a straight line

• Now fold your right elbow and bring the right forearm on the ground by supporting it with the left hand

• Repeat it with the left hand to come on the elbow plank position

• Go back to the first position and do 3 sets of 10 reps each

  1. Plank Taps
Plank Taps

Steps:

• Come down on your hands with your legs stretched backward and neck, spine, and legs in a straight line

• Lift your right hand and tap on the left shoulder while looking at the floor and balancing your body with the left hand

• Do it with the right hand to complete a rep and do 3 sets of 10 reps each

  1. Half-Cobra Push-up

Steps:

Half-Cobra Push-up

• Lie down on a mat with your elbows in the arched back position and keep them close to your chest

• Now you need to raise your head and spine like a cobra but without using your spine and hip muscles

• Engage your triceps muscles to raise your chest and hold the position for a couple of seconds before coming down

• Do 3 sets of 5 reps each

  1. Lateral Plank Walks

Steps:

Lateral Plank Walks

• Come down on arm plank position with your head, back, and hips and a straight line

• Now raise your right arm and leg and place the 15-20 cm from their original positions

• Bring your left arm and leg to the initial position of the right arm and leg and then go back to the first position

• Repeat it with your left arm and do 3 sets of 2 reps each

  1. Plank Rotation
Plank Rotation

Steps:

• Come down on a plank position with your body in a straight line from neck to legs

• Now lift your right hand towards the ceiling and the right heel on the left heel

• Hold the position for 8 seconds, if you are doing it slowly or for 2 seconds, if you are doing it faster

• Come down to the original position and repeat it with the left hand

  1. Spiderman Push-Up

Steps:

Spiderman Push-Up

• Come down in a plank position with your body stretched and in a straight line

• Skid your right hand and leg laterally as far as you can

• Do the push-up and bend your right knee to touch the right elbow and return to the original position to repeat it with the left elbow and knee

• Beginners can bring their foot instead of the knee and do 3 sets of 10 reps each

  1. Reverse Plank Leg Lift

Steps:

Reverse Plank Leg Lift

• Come down in inverse plank position with your body weight falling on your palms and heels

• Stretch your body to bring it into a straight line and then raise your right leg as far as you can

• Bring the right leg down and raise it again do 10 reps before turning to the left leg and do 3 sets with each leg

  1. Plank With Leg Lift
Plank With Leg Lift

Steps:

• Get down on your elbows and stretch your body to bring your neck, spine, hips, and legs in a straight line

• Lift your right leg off the floor and hold it for 5 seconds before bringing it down

• Do it eight times with each leg and do 3 sets with each leg

  1. Single-leg Triceps Dips
Single-leg Triceps Dips

Steps:

• Take a bench and stand two feet away from it with the bench at your back

• Bend a little down to place your hands on the bench for support

• Raise your left leg and lower your hips as far as possible

• Do 10 reps with each leg and do 10 sets with each leg

Disclaimer: Exercises should be done under the supervision of an experienced personal trainer.

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